Cikakken Jagora ga Carananan Carb Diet

Wadatacce

• Amfanin lafiya
• Yadda ake cin abinci Carananan Carb
• Abincin da aka ba da izini
• Abincin da aka yarda dashi
• Adadin carbohydrates a cikin abinci
• Haramtattun abinci
• 3-menu na abinci Carananan Carb
• Zaɓuɓɓukan girke-girkeCarananan Carb
• 1. Noodles na Zucchini
• 2. Ganyen alayyahu
• 3. Tumatir ceri cushe
• 4. Strawberry da 'ya'yan itace jelly
• Wanene bai kamata yayi wannan abincin ba

Abincin Carananan Carb Kungiyar Cutar Ciwon Suga ta Burtaniya ta bayyana shi a matsayin abinci a inda ake samun raguwar yawan amfani da sinadarin carbohydrates, kuma ya kamata a sha kasa da gm 130 na wannan kwayar a kowace rana. Tunda wannan adadin carbohydrates yana wakiltar kashi 26% na kuzarin da jiki ke buƙata, sauran dole ne a samar da su ta hanyar amfani da kyawawan ƙwayoyi da sunadarai.

Baya ga wannan abincin, akwai wani, wanda aka sani da abinci mai gina jiki, wanda yawan abincin da ke dauke da sinadarin carbohydrates ya fi yawa, kasancewa tsakanin gram 20 zuwa 50 a kowace rana, wanda ke sa jiki shiga cikin jihar da ake kira "ketosis", a cikin abin da yake fara amfani da mai a matsayin babban tushen makamashi, maimakon carbohydrates. Koyaya, wannan abincin yana da iyakancewa kuma ana nuna shi ne kawai don wasu lokuta. Mafi kyawun fahimtar yadda abincin ketogenic yake da lokacin da za'a iya nuna shi.

Abincin Carananan Carb yana da matukar tasiri don rage nauyi saboda kumburi ya fara aiki mafi kyau tare da haɓakar sunadarai da mai mai kyau a cikin abinci, yana kuma taimakawa rage kumburin ƙwayoyin cuta da yaƙi da riƙe ruwa. Duba dubaru masu amfani a cikin bidiyo mai zuwa:

Amfanin lafiya

Bin tsarin abinci Carananan Carb na iya kawo fa'idodin kiwon lafiya da yawa kamar:

• Bayar da ƙoshin lafiya, saboda yawan amfani da sunadarai da kitse yana dauke yunwa na dogon lokaci;
• Yi doka da sarrafa matakan cholesterol da triglyceride, kazalika da kara kyakkyawan HDL cholesterol, rage haɗarin cutar cututtukan zuciya;
• Taimaka wajan kula da ciwon suga don daidaita matakin sukarin jini;
• Inganta aikin hanji, saboda yana dauke da karin abinci mai wadataccen fiber;
• Faranta asarar nauyi, saboda rage yawan adadin kuzari, ƙaruwa a cikin adadin zaruruwa da sarrafa glycemic;
• Yaki da riƙewar ruwa, ta hanyar kara kuzari wajen samar da fitsari, kawar da yawan ruwan da aka tara a jiki.

Koyaya, don tabbatar da irin wannan abincin mai haɗari yana da matukar mahimmanci a sami jagora daga masaniyar abinci, tunda lissafin carbohydrates ya bambanta gwargwadon bukatun kowane mutum da tarihin su. Bugu da kari, masanin abinci mai gina jiki na iya taimakawa wajen gano adadin carbohydrates da ke cikin kowane abinci, don kar ya wuce iyakokin yau da kullun da aka kafa.

Yadda ake cin abinci Carananan Carb

Don yin abincin Carananan carb, musamman mai sauƙin carbohydrates ya kamata a cire daga abinci, kamar su sukari, gari mai ladabi, abubuwan sha mai laushi da zaƙi. Kari akan haka, kuma ya danganta da yawan carbohydrates din da kake kokarin kaiwa, zai iya kuma zama dole don kayyade amfani da hadadden carbohydrates, kamar su burodi, hatsi, shinkafa ko taliya, misali.

Adadin carbohydrate da dole ne a kawar da shi daga abincin ya bambanta gwargwadon tasirin kowane ɗayan. Abincin na "al'ada" yawanci yawanci yana dauke da carbohydrates, gami da kusan 250 g kowace rana, kuma saboda wannan dalili, abincin Carananan Carb dole ne ayi shi sannu-sannu, don jiki ya saba da shi kuma sakamako masu illa kamar ciwon kai, jiri ko sauyin yanayi ba sa bayyana.

Yana da mahimmanci cewa yayin yin wannan abincin, an ci manyan abinci guda 3 da kayan ciye-ciye 2, don ba da damar shan ƙananan abinci a cikin yini, rage jin yunwa. Wadannan kayan ciye-ciyen ya kamata su hada da kwai, cuku, goro, avocado da kwakwa, misali. Abincin rana da abincin dare ya zama wadatacce a cikin salatin, furotin da man zaitun, kuma yana iya samun ɗan carbohydrates kawai. Duba girke-girke na kayan ciye-ciye .Asa Carb.

Duba bidiyon da ke ƙasa don girke-girke na burodi Carananan Carb wanda za'a iya haɗa shi cikin rayuwar yau da kullun:

Abincin da aka ba da izini

Abincin da aka yarda dashi a cikin abincin Carananan Carb sune:

• 'Ya'yan itãcen marmari da kayan marmari a ƙananan ƙananan, zai fi dacewa ɗanɗano, tare da fata da bagasse, don ƙara yawan zare da inganta jin ƙoshin lafiya;
• Naman nama, musamman kaza ko turkey, ba tare da fata ba;
• Kifi, zai fi dacewa masu maiko kamar kifin kifi, tuna, kifi ko sardines;
• Qwai da cuku;
• Man zaitun, man kwakwa da man shanu;
• Kwayoyi, almond, gyada, Baƙin Brazil da gyaɗa;
• Tsaba gabaɗaya, kamar chia, flaxseed, sunflower da sesame;
• Kofi da shayi ba tare da sukari ba.

Game da cuku, madara da yogurt yana da mahimmanci don sarrafa adadi daidai. Za a iya maye gurbin madara zuwa kwakwa ko madarar almond, wanda abun da ke cikin carbohydrate ya fi ƙasa. Hakanan yana da mahimmanci a bi abincin Carananan Carb tare da lita 2 zuwa 3 na ruwa kowace rana.

Abincin da aka yarda dashi

Wasu abinci suna da matsakaicin adadin carbohydrates wanda, gwargwadon maƙasudin carbohydrate na yau da kullun, na iya ko ba za a haɗa shi cikin abincin ba. Wasu misalan sun hada da lentil, dankali, shinkafa, dankali mai zaki, dawa, biredin hatsi da kabewa.

Gabaɗaya, mutanen da ke yin motsa jiki a kai a kai sukan nuna haƙuri ga yawancin carbohydrates a cikin abinci, ba tare da samun nauyin cikin sauƙi ba.

Adadin carbohydrates a cikin abinci

Tebur mai zuwa ya lissafa wasu abinci da abubuwan da suke dauke da carbohydrate a cikin 100 g:

Duba wani jerin abinci mai wadataccen carbohydrates.

Haramtattun abinci

A cikin wannan abincin yana da mahimmanci a guji duk abincin da ke da adadin carbohydrates. Don haka, kyakkyawan zaɓi shine tuntuɓar alamar abinci kafin cinyewa. Koyaya, wasu misalai na nau'ikan abincin da yakamata a guji sune:

• Sugar: ciki har da abinci kamar su abin sha mai laushi, ruwan inabi na masana'antu, kayan zaƙi, zaƙi, ice cream, waina da burodi;
• Fulawa: alkama, sha'ir ko hatsin rai, da abinci irin su gurasa, biskit, kayan ciye-ciye, tos;
• Trans fats: kwakwalwan dankalin turawa, abinci mai sanyi da margarine;
• Naman da aka sarrafa: naman alade, nono na turkey, tsiran alade, tsiran alade, salami, mortadella, naman alade;
• Wasu: farar shinkafa, farin taliya, farofa, tapioca da couscous.

Don haka, mahimmin bayani shine a yi ƙoƙarin kauce wa duk nau'ikan kayayyakin masana'antu, tunda galibi suna ɗauke da adadin ƙwayoyin carbohydrates, suna fifita samfuran ƙasa da sabbin kayan lambu.

3-menu na abinci Carananan Carb

Tebur mai zuwa yana nuna misalin menu na abinci na kwana 3.Asa Carbi:

Adadin da aka haɗa a cikin menu ya kamata ya bambanta gwargwadon shekaru, jima'i, matakin aikin motsa jiki da tarihin cututtuka. A saboda wannan dalili, abin da ya fi dacewa shi ne tuntuɓar masaniyar abinci mai gina jiki don a yi cikakken kima da tsarin abinci mai dacewa da bukatun kowane mutum.

Duba misalan Low Carb karin kumallo don haɗawa a cikin abincin.

Zaɓuɓɓukan girke-girkeCarananan Carb

Wasu girke-girke waɗanda za a iya haɗa su a cikin abincin Carananan Carb sune:

1. Noodles na Zucchini

Abincin gram 100 na wannan taliya yana da kimanin adadin kuzari 59, g1 na furotin, g 5 na mai da kuma 3 g na carbohydrates.

Sinadaran
• 1 kananan zucchini a yanka a cikin bakin ciki
• cokali 1 na man kwakwa ko man zaitun
• Gishirin teku da barkono barkono sabo, dan dandano

Yanayin shiri

Yanki zucchini a cikin tsayinsa a siffar taliya irin ta spaghetti. Har ila yau akwai wasu yankakken yankakke na musamman wadanda suka yanka kayan lambu a cikin siffar spaghetti. A cikin kwanon frying, dumama man kwakwa ko man zaitun sai a sanya kayan zucchini. Sauté na kimanin minti 5 ko har sai zucchini ya fara laushi. Kisa da gishiri, tafarnuwa da bakar barkono. Kashe wutar kuma ƙara naman da ake so da tumatir ko miya.

2. Ganyen alayyahu

Abincin gram 80 (¼ na tortilla) yana ba da adadin kuzari 107, furotin 4 g, 9 g na mai da mai 2.5 g na carbohydrates.

Sinadaran

• 550 g na alayyafo ko ganyen chard;
• 4 farin kwai da aka buga da sauƙi;
• ½ yankakken albasa;
• 1 cokali na yankakken chives;
• Gishiri da gishiri;
• Mai.

Yanayin shiri

Sanya ganyen alayyahu a cikin tukunyar soya, a rufe sannan a ci gaba da zafin magani har sai sun so, buɗewa da motsawa lokaci-lokaci. Daga nan sai a cire daga wuta a barshi ya tsaya na mintina kaɗan akan farantin.

A cikin kwanon tuya guda daya, sanya dusar mai na man zaitun, albasa, chives, gishiri da barkono, sai a bar albasar ta dahu har sai da dan gwal. Sannan sai a hada da farin kwai da alayyahu, a bar shi ya dahu har na tsawon mintuna 5, har sai tortilla ta zama gwal a ƙasa. Mayar da abincin kuma dafa shi na wasu mintina 5 a ɗaya gefen.

3. Tumatir ceri cushe

A sabis na tumatir 4 ceri (65 g) suna da kimanin adadin kuzari 106, 5 g na furotin, 6 g na mai da 5 g na carbohydrates.

Sinadaran

• 400 g tumatir ceri (Tumatir 24 kimanin.);
• 8 tablespoons (150 g) na cuku;
• 2 tablespoons na man zaitun;
• 1 albasa na nikakken tafarnuwa;
• Gishiri da barkono barkono don dandana;
• 6 ganyen basil (zuwa farantin)

Yanayin shiri

Wanke tumatir din sai ki yanka karamin murfi a saman, cire bagaruwa daga ciki ta amfani da karamin cokali sannan a kula kada a huda tumatir din. Ciyar da tumatir da cuku.

A cikin wani akwati daban, hada mai da tafarnuwa, gishiri da barkono sai a dora akan tumatir. Farantu tare da ganyen basil a yanka a yanka.

4. Strawberry da 'ya'yan itace jelly

Wani ɓangare na wannan gelatin tare da kimanin 90 g (1/3 kofin) yana da kusan adadin kuzari 16, 1.4 g na furotin, 0 g na mai da 4 g na carbohydrates.

Sinadaran (na kayan abinci guda 7)

• ½ kopin yankakken strawberries;
• ¼ yankakken apple;
• Ar minar pear;
• 1 kofin ruwan zafi;
• 1 foda strawberry gelatin sachet (wanda ba a saka shi ba)
• Kofin ruwan sanyi.

Yanayin shiri

Saka gelatin foda a cikin akwati kuma juya kofin ruwan zafi a saman. A dama har sai foda ya narke gaba daya sannan a sanya ruwan sanyi. A ƙarshe, sanya 'ya'yan itacen a cikin ƙasan gilashin gilashi kuma ƙara gelatin akan' ya'yan itacen. Toauki cikin firiji don yin sanyi har sai ya ƙara ƙarfi.

Wanene bai kamata yayi wannan abincin ba

Wannan abincin bai kamata mata masu ciki ko masu shayarwa ba, da yara ko matasa, yayin da suke girma. Bugu da kari, tsofaffi da mutanen da ke da matsalar koda ko hanta su ma ya kamata su guji yin irin wannan abincin, koyaushe suna bin abincin da mai gina jiki ya tsara.